Move

1) Strict Press: Build to technical set of 2

2) 15 Minute AMRAP:

5 Walk-outs (Walk to Plank, Push-up, Walk to Stand)
12/9 Cal Echo Bike
10 Alternating Dumbbell Power Snatches
Rest 1 Min

Train

Warm-up: 1600m Run / 2000m Row

1) Strict Press: Max Reps @ 90% of 1RM

2) “Only Fools Rush In”

15 Minute AMRAP:
3 Wall Walks
15/12 Cal Echo Bike
10 Hang Power Snatches @ 115/75

Stimulus

1) Build in sets of 3 and then go for as many reps as possible at 90% (will be between 2-5 reps)

2) Not a lot of “rest” in these movements so find a pace that’s manageable and hang on from there. The heartrate and shoulders will be jacked up so look for 10s breaks in the wall walks in order to allow for a higher RPM on the bike and unbroken sets on HPS

Run Club Hybrid WOD:

15 Minute AMRAP:
3 Wall Walks
200m Air Runner @ Mile Pace
10 Hang Power Snatches
200m Air Runner @ Mile Pace

Quarterfinals Prep

1) 30 Ring Muscle-ups For Time (10 Min Cap)

2) 300’ HS Walk For Time, done in 25’ sections (10 Min Cap)